Anatomy Basics
Which plane of movement involves forward and backward motions like a Roll-Up?
Sagittal Plane
Who developed Pilates?
Joseph Pilates
What is the primary focus of Footwork on the reformer?
Lower body strength and alignment
Which movement should be avoided with osteoporosis?
Loaded spinal flexion
What year did Joseph Pilates publish Return to Life Through Contrology?
1945
What is the primary function of the transverse abdominis?
Compress & stabilize the core
What was Pilates originally called?
Contrology
Which is an exercise performed with feet in straps?
Leg Circles or Short Spine Massage
What should be avoided after a hip replacement?
Crossing midline, deep hip flexion > 90°, internal rotation
Where did Joseph Pilates open his first studio in the U.S.?
New York City
Which three bones fuse to form the pelvis?
Ilium, ischium, pubis
Which Pilates principle emphasizes seamless transitions between movements?
Flow
In Short Spine Massage, what movement is emphasized?
Spinal articulation and controlled rolling
Which spinal condition involves excessive outward curve of the thoracic spine?
Kyphosis
Finish the famous quote: "In 10 sessions, you'll _____ the difference, in 20 you'll see the difference, and in 30 you'll have a whole new body"
Feel
Name the 4 major muscles of the powerhouse.
Abdominals, pelvic floor, diaphragm, back muscles (multifidus/erector spinae)
During the Hundred, what is the breathing pattern?
Inhale for 5 counts, exhale for 5 counts
Name two exercises from the Long Box Series.
Pull Straps, T Pull, Backstroke, Teaser
A client with a herniated disc should avoid which two types of movements?
Deep spinal flexion + loaded rotation
Which two populations were early adopters of Pilates?
Dancers and athletes (also actors)
Which muscles are the prime movers in spine rotation?
Internal obliques (opposite side), external obliques (same side), multifidus
Why is breath control important in Pilates?
It supports core engagement, oxygenation, and precision of movement
What is the main goal of the Pelvic Lift on the reformer?
Strengthen glutes and hamstrings, promote hip stability
Name 2 common Pilates injuries and 1 modification for each.
Wrist pain → modify with fists/forearms
Low back pain → maintain neutral spine and avoid deep flexion
Joseph Pilates was interned during which war, where he began developing his method?
World War I